My track record at sticking to resolutions and regimes is\u2026 patchy, at best. But here\u2019s one thing I\u2019ve managed to do every morning for the last three months. As soon as I get out of bed, I stretch up, bend forward, and then hang there for a short while, my fingers waving at my toes, letting all the creases and cricks of the night stretch out. It feels amazing. The bodily equivalent of ironing a shirt into crisp cleanliness. <\/p>\n
It\u2019s not a thing I would have relished a decade or so ago. Back then, I slid out of bed limber and lithe. Now, though, I heave myself up and hobble a bit. When I do stretch<\/a>, my toes seem noticeably further away than they once were. What\u2019s happening to me? \u2018As we age, muscles, joints and tissues naturally get stiffer,\u2019 says physiotherapist Sam Bhide. \u2018Stretching improves muscle length and flexibility. Muscles are like elastic bands \u2013 if tight, they need to be stretched to be elongated and you always need to use gentle, controlled movements when stretching them.\u2019<\/p>\n Nor is stretching just to prevent injury before and after exercise. Even if you\u2019re not gearing up for a run any time soon, stretching improves your tissue flexibility and general mobility, says Bhide. \u2018It also reduces joint stiffness, improves blood circulation, can help to manage pain and also improves any compound movements you go on to make, whether that\u2019s walking, climbing, taking the stairs, getting out of a bath or car\u2026\u2019<\/p>\n By contrast, losing flexibility can have some negative knock-on effects as we get older. It can affect your balance, make you more prone to injury and even to chronic pain. So, which simple stretches<\/a> does Bhide recommend we all work into our daily routines?<\/p>\n Knee hugs<\/p>\n First thing in the morning and last thing at night, lie on your back in bed then bring both your knees up towards your chest, with the help of your hands. Don\u2019t force them \u2013 the aim is just to feel a gentle stretch. \u2018This stretches the back muscles and releases any stiffness,\u2019 explains Bhide. \u2018To engage your neck and upper body, too, gently bring your chin towards your chest. This will stretch the back of your neck, which allows a full posterior (or back muscle) chain stretch.\u2019<\/p>\n Knee rolls<\/p>\n Still lying on your back, bend your knees with your feet flat on the surface you\u2019re resting on. Let your knees come together, then gently and softly roll them over to one side of your body, then the other. \u2018Imagine your lower body is twisting left and right, keeping your upper body still,\u2019 says Bhide. \u2018This improves any stiffness in your trunk muscles, so is recommended for hip and lower back pain.\u2019 <\/p>\n Want a deeper stretch? \u2018Open your arms wide and gently twist your neck while working your knees, to add upper body and neck stretch and get the full spine involved,\u2019 says Bhide. <\/p>\n Touch your toes<\/p>\n Once you\u2019re out of bed, stand with your feet hip-width apart, bend down with the aim of touching your toes. If you\u2019re feeling a little unbalanced, having the support of a wall behind you can help, says Bhide, though if you\u2019re feeling especially wobbly, give this one a miss.<\/p>\n